1. Establish a regular routine A regular routine includes going to bed and getting up at the same time every day, including weekends. 2. Get an adequate amount of sleep every night Determine the amount of sleep you need by keeping track how long you sleep without using an alarm clock for a week.
3. Go to bed when you are tired If you have difficulty sleeping , then leave the bedroom and read or do some other quiet activity.
4. Avoid stress before bed Address tomorrow’s activities, concerns or distractions earlier in the day.
5. Use your bed for sleeping and sex only Let your mind associate the bed with sleeping, relaxing and pleasure.
6. Develop a sleep ritual before going to bed Do the same things in the same order before going to bed to cue your body to slow down and relax.
It seems like new information is discovered about something every day. And the topic of sleep is no exception. Keep reading to get more fresh news about sleep.
7. Avoid heavy meals late in the evening Also avoid going to bed hungry.
8. Reduce your intake of caffeine and nicotine Reduce your intake of caffeine and nicotine 4-6 hours before sleep (longer for caffeine).
9. Avoid alcohol 4-6 hours before bedtime Alcohol, although a depressant, may at first make you tired, but you will end up having fragmented sleep.
10. Exercise regularly Regular exercise promotes deep sleep.
11. Do not nap for more than 30 minutes after 3p.m. Avoiding naps all together will ensure that you are tired at night. Longer naps disrupt the body’s ability to stay asleep.’
12. Keep your bedroom dark and cool Maintain a quiet, dark and cool room to sleep in.
13. Use sleeping aids only if prescribed by your doctor
Now you can understand why there's a growing interest in sleep. When people start looking for more information about sleep, you'll be in a position to meet their needs.
CIAO
--Baba Jani
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